🌶️ Spicy Lemon-Dill Trout & Whole Wheat Pasta

This recipe uses whole wheat pasta for a higher fiber content and a generous portion of trout to hit the 30g protein goal.

ComponentQuantity (Per Serving)Protein (g)Fiber (g)Carbs (g)Wild Trout Fillet4.5 oz (130g)2800Whole Wheat Linguine2 oz (dry weight)7637Sun-Dried Tomatoes (in oil, drained)1 tbsp0.50.53Capers1 tsp000Total (Approx.)~35.5~6.5~40

Note: Nutritional counts are estimates and can vary based on exact product and portion sizes.

Ingredients

  • For the Trout & Flavor Base:

    • 1 (4.5 oz) wild-caught trout fillet

    • 1 tbsp olive oil (for pan-searing)

    • 1/4 tsp crushed red pepper flakes (adjust to taste)

    • 1 large clove garlic, minced

    • 1 tbsp oil from the jar of sun-dried tomatoes (optional, for extra flavor)

    • 1/4 cup chicken broth

  • For the Sauce & Pasta:

    • 2 oz whole wheat linguine (or your favorite whole wheat pasta)

    • 1 tbsp chopped sun-dried tomatoes (packed in oil, drained)

    • 1 tsp capers, rinsed

    • 1/2 lemon (juice and zest)

    • 2 tbsp fresh dill, chopped

    • Salt and black pepper to taste

    • Reserved pasta water

🔪 Instructions (Ready in under 20 minutes)

  1. Cook Pasta (10-12 mins): Bring a pot of salted water to a boil. Cook the whole wheat linguine until al dente. Before draining, reserve about 1/2 cup of the starchy pasta water. Drain and set the pasta aside.

  2. Sear the Trout (6-8 mins): Pat the trout fillet dry and season with salt and pepper. Heat 1 tbsp of olive oil in a large skillet over medium-high heat. Place the trout skin-side down. Cook for 3-4 minutes until the skin is crispy. Flip and cook for another 2-3 minutes until the fish is opaque and cooked through. Remove the trout from the pan and set aside on a plate. Flake it into large pieces right before serving.

  3. Build the Sauce (2 mins): Reduce the heat to medium-low. Add the minced garlic and crushed red pepper flakes to the skillet and cook for about 30 seconds until fragrant. Deglaze the pan by pouring in the broth and scrape up any browned bits (this adds depth of flavor).

  4. Finish the Sauce: Stir in the chopped sun-dried tomatoes and capers. Let the sauce reduce for about 1 minute.

  5. Toss and Serve: Add the drained pasta to the skillet and toss to coat. Stir in the lemon juice, lemon zest, and most of the chopped dill. If the sauce seems too dry, add a splash of the reserved pasta water. Gently fold in the flaked trout. Serve immediately, garnished with the remaining fresh dill and a fresh grind of black pepper.